10U swimming practice plans (ages 9 and 10)

Swimming Warm-Up, Ages 7 to 10 7 min

1. Jog easy for 1 minute, then skip for 30 seconds.
2. Moving warm-up over about 10 yards and back, once each: high knees, heel flicks, side shuffles facing both ways, and grapevine steps.
3. Leg swings holding a fence, wall or partner’s shoulder: 8 forward and back, then 8 side to side, each leg.
4. Walking lunges with a reach to the sky, 5 each leg, then 5 slow squats.
5. Balance on one leg for 15 seconds each side, then again while you circle your arms slowly.
6. Jump and land: 5 two-footed jumps forward, landing softly with knees over toes; freeze each landing for a count of 2.
7. Sport moves on dry land: big arm circles both ways, then slow practice strokes standing up (freestyle arms, then backstroke arms). In the pool, start with easy, relaxed lengths when your coach says.

Coaching point: Start easy and finish at practice speed.

Safety: A flat, clear space with room to run. Stop if anything hurts: a warm-up should leave you ready, not tired. Do this on land, out of the water; get in only when your coach or a lifeguard says.

Back Float Flutter Kick 11 min

1. Hold a kickboard on your tummy.
2. Lay your head back until your ears are wet and look at the sky.
3. Kick with straight legs and loose ankles for half a length.
4. Do 6 and try one without the board.

Coaching point: Ears in, belly button up.

Safety: Swim only with a lifeguard or coach watching and, under 14, a grown-up within arm’s reach.

Backstroke Wall Start 11 min

1. Hold the wall with both hands and put your feet on it under the water.
2. Tuck in close, then push back with your arms over your head.
3. Glide on your back, then start kicking.
4. Do 8 starts.

Coaching point: Push away, arms by your ears.

Safety: Swim only with a lifeguard or coach watching and, under 14, a grown-up within arm’s reach.

Streamline Check on Deck 7 min

1. Stand tall with one hand on top of the other.
2. Squeeze your arms against your ears and lock your elbows.
3. Rise onto your toes and hold for a slow count of 3.
4. Do 10 checks; a partner tells you if your hands come apart.

Coaching point: Hands stacked, squeeze your ears.

Safety: Use a clear, non-slip floor. Move slowly into each position and stop if anything hurts.

Animal Walks 5 min

1. Bear crawl across the room on hands and feet.
2. Crab walk back on your hands and feet, tummy up.
3. Seal drag across, pulling with your arms only.
4. Do 3 rounds.

Coaching point: Strong middle, steady hands.

Safety: Use a clear, non-slip floor. Move slowly into each position and stop if anything hurts.

Chair Sit-and-Stand 14 min

1. Stand in front of a sturdy chair, feet hip-width apart.
2. Reach arms forward and sit back slowly to touch the chair.
3. Stand up tall without using your hands.
4. Do 2 rounds of 10.

Coaching point: Slow down, fast up.

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Swimming Cool-Down Stretches, Ages 7 to 10 5 min

1. Walk easy for 1 minute and let your breathing slow down.
2. Front of the thigh: hold a fence, wall or partner and bring one heel toward your bottom, knees side by side. Hold for a slow count of 10, each side.
3. Back of the leg: sit with one leg straight and the other bent, and reach toward the straight leg’s ankle until you feel a gentle pull. Hold for a slow count of 10, each side.
4. Calf: hands on a wall, one foot back with the heel down and the back knee straight. Hold for a slow count of 10, each side.
5. Inner thigh: sit with the soles of your feet together and let your knees drop gently. Hold for a slow count of 10.
6. Back of the arm: reach one hand down between your shoulder blades and rest the other hand gently on that elbow. Hold for a slow count of 10, each side.
7. Child’s pose: kneel, sit back toward your heels and reach your arms forward. Three slow breaths.

Coaching point: Stretch to a gentle pull, never pain.

Safety: Stretch only to a gentle pull and stop if anything hurts. An injured muscle or joint is not stretched until a doctor or athletic trainer says it is OK. Do this on land, out of the water.

Swimming Warm-Up, Ages 7 to 10 7 min

1. Jog easy for 1 minute, then skip for 30 seconds.
2. Moving warm-up over about 10 yards and back, once each: high knees, heel flicks, side shuffles facing both ways, and grapevine steps.
3. Leg swings holding a fence, wall or partner’s shoulder: 8 forward and back, then 8 side to side, each leg.
4. Walking lunges with a reach to the sky, 5 each leg, then 5 slow squats.
5. Balance on one leg for 15 seconds each side, then again while you circle your arms slowly.
6. Jump and land: 5 two-footed jumps forward, landing softly with knees over toes; freeze each landing for a count of 2.
7. Sport moves on dry land: big arm circles both ways, then slow practice strokes standing up (freestyle arms, then backstroke arms). In the pool, start with easy, relaxed lengths when your coach says.

Coaching point: Start easy and finish at practice speed.

Safety: A flat, clear space with room to run. Stop if anything hurts: a warm-up should leave you ready, not tired. Do this on land, out of the water; get in only when your coach or a lifeguard says.

Beat Your Own Clock 11 min

1. Push off the wall in streamline.
2. Swim fast to the middle of the pool while an adult times you.
3. Rest a full minute.
4. Do 4 and write down your best.

Coaching point: Fast hands, long body.

Safety: Swim only with a lifeguard or coach watching and, under 14, a grown-up within arm’s reach.

Meet Day Checklist 8 min

1. Make a list: suit, cap, two goggles, towel, water, snack.
2. Pack each thing and tick it off.
3. Add one thing that makes you feel happy, like a favorite towel.
4. Put the list in the bag for next time.

Coaching point: Ready bag, calm mind.

Catch-Up Freestyle 15 min

1. Push off and keep one arm extended in front.
2. Only start the next stroke when your hands touch.
3. Swim 4 lengths of 25 yards.
4. Rest 20 seconds between lengths.

Coaching point: Long and smooth. Reach, then pull.

Safety: Swim only with a lifeguard on duty, a coach or adult nearby and, under 14, a grown-up within arm’s reach.

Flamingo Stand Count 14 min

1. Stand on one foot, the other foot lifted near your knee.
2. Hold your arms out to help.
3. Count how long you can stay without touching down.
4. Do 3 tries each leg; try to beat your own count.

Coaching point: Eyes on one spot.

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Swimming Cool-Down Stretches, Ages 7 to 10 5 min

1. Walk easy for 1 minute and let your breathing slow down.
2. Front of the thigh: hold a fence, wall or partner and bring one heel toward your bottom, knees side by side. Hold for a slow count of 10, each side.
3. Back of the leg: sit with one leg straight and the other bent, and reach toward the straight leg’s ankle until you feel a gentle pull. Hold for a slow count of 10, each side.
4. Calf: hands on a wall, one foot back with the heel down and the back knee straight. Hold for a slow count of 10, each side.
5. Inner thigh: sit with the soles of your feet together and let your knees drop gently. Hold for a slow count of 10.
6. Back of the arm: reach one hand down between your shoulder blades and rest the other hand gently on that elbow. Hold for a slow count of 10, each side.
7. Child’s pose: kneel, sit back toward your heels and reach your arms forward. Three slow breaths.

Coaching point: Stretch to a gentle pull, never pain.

Safety: Stretch only to a gentle pull and stop if anything hurts. An injured muscle or joint is not stretched until a doctor or athletic trainer says it is OK. Do this on land, out of the water.